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Metabolic Pump is a combination of classic strength training using a mini barbell and functional exercises and jumping, which together gives a strong metabolic effect.

Medium level training. Suitable for more advanced people.

Consult a trainer before starting if you have back or knee problems.

Contacts

628624, Nizhnevartovsk, st. Chapaeva, 27 MFC "EUROPE-CITY", 4th floor

Body Pump is a group barbell training program that will help you burn fat, strengthen muscles and transform your body.

Let's take a closer look at all the features of the Body Pump program, its structure and duration, advantages and disadvantages, and also consider the impact of Body Pump training on the processes of weight loss, fat burning and muscle growth.

What is Body Pump?

So, the Body Pump group program was created by the world famous fitness company Les Mills. This is a team of trainers from New Zealand that produces a variety of group training programs. By the way, Body Pump is the first Les Mills product - barbell training was created in 1991 by the company's founder, New Zealand athlete Philip Mills. The Body Pump program very quickly became popular, first in neighboring Australia, and then in other countries. Body Pump is currently available in more than 100 countries and 17,500 fitness clubs around the world.

Body Pump group training takes place to modern music hits, at a fast, fat-burning pace, and your main sports attribute is a barbell. The goal of this program is, on the one hand, to tone muscles and improve body contour, and on the other hand, to reduce body fat. At the same time, the training is low-impact (without jumping and running), can be practiced by beginners (you just need to take the minimum weight of the barbell), and is equally suitable for both men and women.

What is the essence of the Body Pump program?

The workout includes a set of sequential strength exercises with a barbell, which are performed at a fast pace in a high-repetition mode. In total, you will find more than 800 repetitions of exercises per hour of training! Body Pump combines both aerobic and strength training, so the program helps both burn fat and strengthen muscles throughout the body. All movements are performed to popular music tracks (each song corresponds to a specific muscle group), which increases the motivation of the student and improves the atmosphere of the group class.

The Body Pump workout is divided into several segments, during which you will consistently work out the muscles of all areas of the body: arms (biceps, triceps, shoulders), chest, back, legs, buttocks and abs. Due to the principle of high-repetition exercises, you will not only strengthen your muscles, as with standard strength training, but also burn a large number of calories. Regular Body Pump training gives an amazing effect for your body, which is why the program is so popular all over the world.

Program structure

The total duration of one Body Pump lesson is 60 minutes. The program includes ten segments, each segment has its own music track. The first and last songs are intended for warm-up and final stretching, respectively, the remaining eight songs are for different muscle groups. Between segments, a short rest is expected to change the weights on the bar. Sometimes there are Body Pump classes for 30 and 45 minutes for beginners or busy people, as well as for those fitness clubs that do not provide an hour-long training format.

For Body Pump classes, a collapsible barbell and a set of discs of different weights are used (in the classic version, this is a pair of discs 1 kg, 2.5 kg and 5 kg). You will also additionally need a mat and a step platform for support. The weight of the barbell will vary depending on the exercises. For example, large muscle groups require more barbell weight (legs and back), while small muscle groups require less weight (arms and shoulders). You can always optimize the difficulty of the workout by decreasing or increasing the weight of the equipment. In Body Pump, some exercises are also performed with barbell plates (for example, arms and chest) or with your own body weight (for example, push-ups and abdominal exercises).

So, Body Pump training consists of 10 segments of 4-5 minutes, each segment corresponds to a specific music track:

1. Warm up . Includes warm-up exercises for all muscle groups. Recommended weight: lightest among all segments.
2. Squats . During squats, the muscles of the legs and buttocks work. Recommended weight: heaviest among all segments.
3. Breast . Exercises for the pectoral muscles are performed lying on a bench with a barbell and barbell discs, sometimes push-ups. Recommended weight: 1.5 times more than in the warm-up.
4. Back . This segment includes barbell rows with various grips and barbell presses. Recommended weight: average between the second and third segments.
5. Triceps . The triceps is a muscle located on the back of the arm. This segment typically includes triceps isolation exercises with plates or barbells and close-grip push-ups. Recommended weight: same as warm-up or a little more.
6. Biceps . The biceps is a muscle located on the front of the arm. This segment involves lifting barbells and plates with different grips that work the biceps in isolation. Recommended weight: same as the triceps section or a little more.
7. Lunges . During lunges, the muscles of the legs and buttocks work. This segment may also include some variations of squats. Recommended weight: the same as in the chest segment.
8. Shoulders . This segment includes wide-arm push-ups, as well as flyes and raises with plates or a barbell. Recommended weight: the same as in the warm-up.
9. Belly . In this segment, you'll perform floor exercises for your abs and obliques, including variations of crunches, planks, leg raises, and various twists. Recommended Weight: Usually performed without weight.
10. Stretching . At the end of the program you will find a pleasant set of stretching exercises. Recommended weight: performed without weight.

The 30-minute Body Pump class does not include biceps, triceps, shoulders, lunges, or stretching segments (however, it is recommended to do some stretching on your own at the end of the class). The 45-minute Body Pump class does not include biceps or triceps segments.

The Body Pump workout consists of classic strength exercises that bodybuilders typically use in their workouts. You don't have to learn any intricate movements or combinations, as, for example, in dancing or yoga. The Body Pump complex is built on basic and isolation exercises that are most effective for muscle development. But while the program's movements are easy enough to learn, it's important to do them correctly, as the instructor shows.

Recommendations for beginners

Before you start training, it will not be superfluous to familiarize yourself with the basic recommendations of specialists. It is not so difficult to learn them, so it is better not to leave these nuances without attention. These include the following points:

• the first workouts should be carried out with minimal weights - excessive loads should be avoided;
• when exercising at home, it is necessary to provide a sufficient amount of fresh air by conducting training outside or in a well-ventilated area;
• you should maintain regularity of exercise, without missing a single training day, otherwise, after a long period of rest, the muscles will become very sore after performing even the simplest exercises;
• the working weight for experienced athletes involved in pumping for more than a month, regardless of the conditions, should not be too small or large - in the first case, no result will be obtained, in the second, the exercises will be difficult to perform correctly and fully, and the risk will increase getting injured;
• the trainer’s words and advice should be taken seriously, because he knows about the benefits of training and a person’s capabilities much better than a beginner;
• the music should not be too loud, since it is only a background and the main source of the rhythm of training, and not an accompaniment that hurts the ear and does not allow concentration;
• There must be a break of two to three days between classes so that the muscles have time to recover, so during this period only light cardio is allowed, but not other strength exercises.

Sports training can not only help you acquire a beautiful body shape, but also cause harm. To prevent classes in the Body Pump program from causing injury, beginners should follow a number of recommendations:

1. The first classes should be carried out with light weight. Excessive loads are harmful for an unprepared person.
2. When training at home, it is important to provide the right amount of fresh air. For this purpose, classes are conducted in a well-ventilated area.
3. It is important to observe regular training according to the Body Pump program (once every 3 days). No omissions allowed. Prolonged rest (more than 48 hours) will lead to loss of muscle tone.
4. The working weight for an athlete who has been training using the Body Pump system for more than 1 month should not be too large or small. Standard recommendation: 1.25–2.5 kg on each side for arms, from 3.75 for legs.
5. It is worth listening carefully to the advice of a professional trainer.
6. Music during pump aerobics should not be too loud and interfere with concentration. It plays the role of a background, not an accompaniment to the lesson.
7. You should take a break of at least 48 hours between workouts. Light cardio exercises are allowed at this time. Other strength activities are prohibited.

What is metabolic strength training?

Let's first look at what this type of training actually is.

So, metabolic training for weight loss is a scheme that includes several types of exercises performed at very high intensity with minimal rest breaks. This is done in order to create a feeling of oxygen starvation.

After performing several metabolic exercises on different muscle groups, you can take a short break and then begin again on another muscle group.

This type of training combines several other types at once, for example, high-intensity strength and aerobic.

Ideally, you will work so intensely that your body goes into a state of oxygen starvation from intense exertion. And this state will allow you to burn calories even after training.

Exercises at home

Since not everyone can train in a gym with a group, training can be done at home. This will require a special projectile and free space. Those who decide to exercise in such conditions must definitely acquire a barbell, sportswear and shoes.

Like all fitness programs, body pumps have their advantages and disadvantages.

The most useful exercise for a beautiful figure: Plank – before and after photos (results)

Pros:

• A combination of strength and aerobic elements in training. Heavy weights are not used here, the emphasis is on multiple repetitions of exercises and a fast, rhythmic pace.
• Body pump is a workout that will help you find an individual approach to everyone, regardless of their body type and level of training. The programs are regularly updated, so as soon as one level of the program is mastered, you can easily move on to the next, more complex one.
• Body pump training is not about working on problem areas. All muscle groups are involved here, which allows you to achieve highly effective training. Leading experts in the field of sports have long proven the effectiveness of this technique.
• Representatives of the fair sex do not have to worry that this technique will lead to excessive muscle growth. The weight used in the program (and the duration of its fixation) will not allow you to get a “pumped” figure. The body pump program is ideal for both men and women.

For untrained people and if the technique is not followed, a body pump can result in a sprain

Minuses:

• Experienced specialists categorically do not recommend using this program for those people who have never been involved in fitness. If you exercise with minimal load, there will be no result, so instructors advise starting with more gentle programs.
• The body pump has a high degree of injury risk. The slightest failure to comply with the exercise technique can result in sprains and other injuries.
• For home workouts, additional equipment is required.

Aerobic and anaerobic exercise

So, when you exercise too intensely, your body experiences an “excess” of oxygen consumption.

This brings us to the part about the difference between aerobic and anaerobic exercise.

Aerobic exercise is usually performed in the presence of normal oxygen levels and gets you moving but does not greatly increase your heart rate.

Anaerobic exercise, on the other hand, is performed in a state of oxygen deprivation, this happens because you are training so intensely that your body needs more and more air to cope with the workout. This is how the effect of oxygen starvation occurs.

This causes the body to begin consuming excess amounts of oxygen in an attempt to recover.

This process helps boost your metabolism to a high level, hence the term “metabolic training.”

For a workout to be considered metabolic it must meet three criteria:

1. Engage all parts of the body
2. Run at maximum intensity level
3. Cause a burning sensation, which means the production of lactic acid in muscle tissue

Body pump training – exercises and how to do them

The lesson begins with a warm-up. Every muscle group in the body is warmed up, starting from the neck and ending with the legs. All exercises are performed to music, the rhythm is constantly changing. When performing exercises at home, you should carefully follow the instructor’s instructions, trying to do everything as accurately and correctly as possible.

After warming up, exercises with barbells begin. To perform the first exercise, take a barbell with a small weight and place it on your shoulders.

The first exercise is squats. It is important to take your time and listen to the rhythm of the music. The chin goes up. Then the squats turn into lunges. When the lunges are completed, you need to perform stretches by removing the barbell.

The entire workout consists of 8 parts, each part is working with a specific muscle group to the appropriate music. The main advantage of the exercises is the high repetition rate and high tempo of the exercises.

When exercising with a barbell it is important:

• the barbells do not lie on the neck, but on 2 points of the trapezoid;
• The elbows are not directed towards the floor, but slightly back.

When performing exercises, it is important to place the barbell correctly

The body pump is so effective because there is no muscular adaptation to the load. As soon as “acclimation” occurs, the exercises change, and the muscles work intensively again.

Each exercise has its own music track. This helps you tune in to rhythmic execution and is a great mood lifter.

A little deeper into the essence of the approach

So, MCTs include parts of strength training and metabolic training. In other words, this means you perform complex strength workouts back to back with little or no breaks.

These factors satisfy all of the above criteria. You're engaging multiple muscle groups, working close to your limits, and thanks to the high intensity, you're definitely promoting lactic acid production.

How is this workout different from others?

You can see a little comparison here

Exercises

Proper metabolic strength training lasts 20 to 30 minutes on average.

Let's compare this to a regular workout (strength or cardio), which lasts about 45 minutes. Or even training in the gym, yes, they are all effective, but most people with today’s pace of life simply don’t have time, so MCT is the best option for them.

Aerobics barbell Body pump

Some people feel embarrassed when they find themselves in the gym next to pumped-up, trained people. Body pump lessons will bring self-confidence because such classes have a clear sequence.

At the first level, it is proposed to use only the barbell - this will make it easy to cope with the trainer’s tasks. Gradually the tasks become more complicated and the weight increases.

It is better to purchase a polyurethane barbell for body pumping.

If a person wants to exercise at home, then he needs to purchase a barbell. Online stores will be the best option, since many offer delivery directly to your home. Before making a purchase, you should take a good look at the barbell that is used in the lesson.

Body pumps (the so-called barbells for doing this aerobics) are made of various coatings. Experts say that of all materials, polyurethane is the most reliable and durable.

When purchasing a barbell, you should pay attention to the locks. The safety of the practitioner depends on them, since they are responsible for the strength of holding the pancakes.

In addition to the barbell, the classes require dumbbells and a step platform.

Who is MST suitable for?

Now you already have at least some idea about metabolic training, now let's discuss who it is suitable for.

Honestly, they are suitable for everyone, but they should definitely be preferred by those who want:

• not long but effective workouts
• burn fat and develop muscle as quickly as possible
• have developed muscles, but at the same time remain slim
• improve the cardiovascular system
• don't waste time on long workouts
• look athletic and attractive
• expose yourself and your body to new tests

From all this it is clear that such training can improve everyone's life.

There are only a few types of people who should avoid MCTs

People recovering from injury should not start MCT. Firstly, metabolic training requires high intensity and if you do it half-heartedly, there will be no result. Secondly, such high intensity can damage the injury and worsen your current condition. Thus, it is better to wait for complete recovery and only then start training.

The next people who should avoid MCT are beginners. If you are just starting your sports “path”, then it is better to start with something else. The fact is that your body is not prepared for such high intensity. Therefore, for now it is better to prepare the body for such loads, it will take about 6 months (maybe longer, it all depends on you)

Well, the third group is people with certain diseases. For example, if you have heart problems, then MCT is simply contraindicated for you and it is better to give preference to moderate-intensity training.

Pregnancy is also a stop sign for MCT. If you still have questions, it is best to discuss them with your coach.

Before we dive into what metabolic training actually looks like, let's first talk about its benefits.

So here are some key points:

Accelerated fat burning process

It is an indisputable fact that compared to conventional strength training, metabolic training is significantly superior.

Flaws

Training to amazing music has deservedly gained popularity among sports fans. People who do pumping leave only positive reviews, so few people think about the shortcomings. However, they are here and should not be left without due attention:

• incorrect exercise technique can lead to injuries to the back, knees and lower back;
• for home training you will need to purchase special equipment;
• Hypertensive patients and people with varicose veins should exercise under the supervision of a trainer so as not to worsen their condition.

Metabolic Workout Example

So how do you properly structure all of your exercises? Yes, and in general, what is MST?

Below you will find one possible example for your training. The training cycle can be up to three times, it all depends on your qualifications and athletic training.

The exercises are performed one after another. But for beginners, it is better to choose a couple of exercises from this list, adding them as their abilities develop.

Well, or you can change and rearrange these exercises to make it more comfortable for you.

Rest should be minimal. For beginners, about 1-2 minutes, but for more advanced athletes, the break should be no more than 20 seconds.

For exercises that require weight, choose the heaviest possible object to keep you toned. So here are some rules that may help you:

• First lap: 70% of your maximum ability
• Second circle: 80%-90% of maximum
• Third lap: 90%+ of maximum

• Squats, 10-20 times
• Lunges 10 times on each leg
• Jumping lunges 10 times on each leg
• Squats with jumps 10 times
• Single toe touches, 8-15 reps
• Fitball crunches 10-15 reps
• Leg raises using a fitball 10-15 reps
• Press 10-12 times
• Press using a fitball 10-20 reps
• Push-ups on the ball 10-20 times
• Pull-ups (until exhaustion)
• Lifting dumbbells (butterfly) 10-20
• Raising dumbbells forward 10-20 reps
• Triceps exercise with weight (cable rope), 10-20 repetitions

Body pump for weight gain

The previous paragraph talked about a study by Brazilian scientists who, over a certain period of time, observed people practicing the body pump technique. Over 12 weeks, the subjects gained 800 grams of muscle mass, which clearly indicates that it is possible to gain weight using such training.

To gain weight using a body pump, training should be combined with proper nutrition and daily routine.

To achieve the best result, you should combine the body pump:

• with strength training;
• with various workouts with a barbell and other weights;
• with proper nutrition and daily routine.

How to Add Metabolic Circuitry to Your Training Process?

So, how to properly plan such a workout?

You should remember that this approach to exercise forces the whole body to work, which is why it is better that both before and after training you have a day off from other types of training.

Yes, of course, you can do some cardio exercises, but they should be light enough so as not to overtax the body. After all, doing two intense workouts in a row can lead to injury or other unpleasant consequences.

If you don't want to exclude strength training from your sports regimen, then it's worth adding MCT so that you have rest before and after it.

Don’t forget, this workout puts a lot of stress on your body, so don’t forget about the rest that your body will need so much.

And running is not the best way to relax and get away from MST, it’s better to take care of yourself, watch movies, take a relaxing bath. Whatever, just let your body recover and only then proceed to the next workout.

Object of experiment

Scientists decided to conduct a study to prove the effectiveness of the training. They recruited 19 sedentary women who were in good physical health and able to tolerate strength training. At the same time, a mandatory condition was to attend two group classes twice a week.

Before and after the test, experts measured:

• each participant's aerobic endurance by testing them on treadmills and measuring their heart rate at specific times;
• number of squats with additional weight;
• thickness of the fat layer;
• press strength.

As a result, the strength indicators of all 19 people increased by 33%. In addition, each woman lost several kilograms.

Circuit training Body pump

Circular training is called training, which entails the development of each muscle group. In addition, it plays a role in developing coordination, strength and endurance.

Circuit training allows you to use every muscle group

In body pump circuit training, all participants are placed in a circle. Each person is given their own exercise and equipment.

During the time allotted by the coach, everyone completes the assigned tasks.

Then positions change in a circle - and so on until everyone returns to their places.

Body pump video lessons with Les Mills in Russian

The founders of this trend are New Zealanders Les and Philip Mills. At the moment, there are 99 unique body pump programs that are distributed throughout the world.

One of the lessons using the Les Mills method - basic exercises

• basic exercises that help master the technique;
• performing exercises at a slow pace;
• increasing the tempo, adding weights to the bar;
• full intense exercise;
• involving all muscles, the number of repetitions reaches 800;
• intensive training at a fast pace;
• stretching exercises;
• working on the abs and leg muscles.